General Information:
Session Duration:
Each session, for each level, is 20 minutes in duration if all equipment is at hand and the athlete stays on task.
Mixing Levels:
Each section (part “A”, “B” or “C”) of each session is focused on a particular movement. You may need to read the programming to know which movement that section is focused on. Mixing levels to create a somewhat “personalized” program for each athlete is highly recommended. For example: If section “A” is focused on handstand walks, section “B” is focused on bar muscle-ups, and section “C” if focused on ring dips, an athlete can use section “A” from Level Two, section “B” from Level One, and section “C” from Level Three, all while keeping the day’s session at the standard 20 minutes of gymnastics work.
Options:
When “Options” are listed they are in the order of difficulty from easiest to most difficult. For example:
Option 1 – (Easiest)
Option 2 – (More difficult)
Option 3 – (Most difficult)
Choosing the right level for a particular movement:
Level One is focused on building strength and fundamental movement patterns specific to each movement. This level is focused to help you grow the ability to perform the skill in a safe and comfortable manner. You will occasionally be asked to “test” a skill, though you may experience your first completed movement (such as a Bar Muscle-Up) during your regular training or while playing around at the gym. The Invictus Gymnastics Program is focused on helping give an athlete the tools to do their skills, but it is the athlete’s responsibility to test their skills on their own time.
Level Two is for the athlete who can already perform their movements successfully but lack volume, consistency or technique. Level Two will provide useful strength and technique drills along with information to better your skill knowledge base while making sure you are performing your very best during your WOD or competitions.
Level Three is designed around the advanced competitive athlete, ranging from local competitions to Regional level competitions. The athlete following this level should be able to perform the section’s focal movement in high repetitions and with consistency. Level Three may also add skills into the workout that are not the focal movement to better compliment the athlete’s body, add an appropriate amount of fatigue, and demand an athlete to be able to think clearly while performing complicated movements. Not all of the movements in this level are typical of functional fitness competitions but will better prepare an athlete for the unexpected for competition purposes.
Tempo – What does 30X0 mean?
If you are not familiar with tempo and how to read it in your programming, watch this VIDEO. If you would like more in-depth information regarding tempo and it’s benefits, read this great ARTICLE written by Head Coach and Founder of Invictus, C.J. Martin.
Getting Coach’s Feedback:
Join the Invictus Gymnastics Facebook Group
. You can ask questions, post video, make friends from around the world and support other athlete’s efforts with the program. Video submission or questions posted while tagging the coach will result in direct help.
Mobility:
Stretching on a daily basis is a necessity for gains in mobility and injury prevention. Please note that the stretches listed below are to be utilized as often as possible even though they aren’t necessarily a part of your daily programming. Additionally, a low-impact and light warm-up is always recommended before stretching, e.g. Assault Bike, a light jog, Bear Crawls, Wall Ball Shots, etc.
Please take a look at the recommended stretches and try to include them in your daily warm-up if at all possible. The stretches/warm-ups are listed in what we would consider order of importance, yet depending on the skills you are working on for the day and your own personal needs the list may (and should) change.
Banded Scarecrow (Upper Anterior Chain Opener)
Rocking Box Bridges (Thoracic Mobility)
OR
*Overhead Barbell Underarm Stretch + Wall Bridge
Straddle and Pike Stretch (Adductor and Hamstring Mobility)
Band-Assisted Lat and Hip Flexor Stretch
Single Arm Hang from Bar (Lat and Pec Stretch)
Over the Shoulder Barbell Stretch
Calf and Hamstring Combo Stretch
Banded-Assisted Cross-Pull Scap Retraction
Session One
A.
If you are not familiar with proper hand positioning for handstand work, please watch this VIDEO.
If you are not familiar with the 50 Percent Rule, watch this VIDEO.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kicks to Wall x 15 reps
*Start with your bottom as close to the wall as possible and try to achieve full handstand position before making contact with the wall.
Interval 2 – Side Pressing Handstand Hold x 40 seconds
*Once you have achieved full Handstand position, remove your supporting foot from the wall to allow a freestanding static handstand position, but if you begin to lose balance before time is up replace your supporting foot on the wall and realign your handstand to begin the process again.
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Static Handstand Hold x 30 seconds
Interval 2 – Wall-Facing Split Hansdtand Hold x 30 seconds
B.
If you are not familiar with the toes-to-bar mount, please watch this VIDEO.
Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – Straddle Stretch x 30 seconds (middle only – do not stretch to left or right leg)
Interval 2 – Pike Stretch x 30 seconds
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of:
Strict Toes-To-Bar x 2 reps
Followed by. . .
Every 30 seconds, for 60 seconds (2 sets) of:
Toes-To-Bar x 12 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
3 (contiguous) sets of: Toes-To-Bar x 1 rep + Bar Muscle-Up x 1 rep
C.
If you are not familiar with the Butterfly 4 Step, please watch this VIDEO.
Every minute, on the minute, for 6 minutes (3 sets) of complexes:
Interval 1 – Butterfly Chest-To Bar Pull-Ups x 10 reps + Bar Muscle-Up x 1 rep
Interval 2 – 5 (contiguous) sets of: Kipping Chest-To-Bar Pull-Up x 1 rep + Butterfly Chest-To-Bar Pull-Up x 1 rep
Session Two
A.
Every 30 seconds, for 3 minutes (6 sets) of complex:
Ring Pull-Up x 3 + Strict Muscle-Up
x 1
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of complexes:
Interval 1 – Strict Muscle-Up x 1 rep + Ring Dip x 5 reps
Interval 2 – Strict Muscle-Up x 1 rep + Rocking Transitions x 3 reps
Followed by. . .
For 60 seconds, perform one set of:
Narrow Grip Push-Up x 30 reps
B.
If you are not familiar with the rising to rowing muscle-up technique, please watch this VIDEO.
Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Supine Snap Pull Swings x 3 reps
Interval 2 – Rowing Muscle-Up x 2 rep
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of complex:
Supine Snap Pull x 3 reps + Rowing Muscle-Up x 1
Rest 60 seconds, then. . .
Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Snap Pull x 5 reps
Interval 2 – Pop Swing x 3 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Mounting Ring Muscle-Up x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
Kipping Ring Muscle-Up x 3 reps
*Attempt to make your first muscle-up of each set a ‘rising’ style muscle-up, the seconds a blend of the rising and rowing muscle-ups, and the third rep a ‘rowing’ style muscle-up. The differences between the techniques should be apparent.
Session Three
A.
Every 30 seconds, for 3 minutes (6 sets) of complex:
Handstand Shoulder Shrugs x 10 reps + Strict Handstand Push-Up to 8″/4″ Deficit x 3 reps
Followed by. . .
Every 20 seconds, for 3 minutes (9 sets) of:
Headstand Kip to Handstand with 8″/4″ Deficit x 3 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Strict Handstand Push-Up to 8″/4″ Deficit x 3 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Headstand Kip to Handstand x 4 reps
Followed by. . .
For 60 seconds, perform one set of:
Wall-Facing Handstand Push-Up x max reps
B.
Every 30 seconds, for 2 minutes (4 sets) of complex:
Strict Muscle-Up x 1 reps + Tempo Ring Dips x 3 reps @ 30X1
*Achieve absolute full depth on the ring dips.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Catch Position Dips x 10 reps
Interval 2 – Banded Two Handed Triceps Extensions x 20 reps
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Reverse Dips on Box x 15 reps
Interval 2 – Hand Plank Cross Knee-To-Elbow x 20 seconds max reps